The 5 Nightmares Everyone Has
When we fall asleep, the brain doesn’t shut down—it keeps running, processing the day’s experiences, emotions, and fears. Sometimes this internal “night shift” turns into a full-blown thriller. Most people have woken up at least once in a cold sweat from a nightmare. But why do these five scenarios—falling from a height, fleeing a pursuer, sleep paralysis, missing something important, and the death of a loved one—keep repeating? And what do they say about our mental state?
Let’s break each one down: what it feels like, why it happens, and what to do about it. No dry science, just clear explanations rooted in sleep psychology and emotions.
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Falling from a Height
You’re plummeting—off a roof, out of a plane, or into an endless void. Your heart pounds, wind whistles in your ears, and just before impact… you wake up.
Psychological Explanation. Falling is a classic symbol of losing control. In waking life, we often feel the ground slipping away: job changes, breakups, money troubles. The brain literally “visualizes” that fear in sleep.
Research. The American Academy of Sleep Medicine surveyed 2,000 adults in 2018: 67% had experienced a falling dream at least once. In highly anxious people, it happened 3–4 times a month.
Fun Psychology Fact. If falling dreams are frequent, check your daily triggers: do you feel like everything’s collapsing? Even small things—a deadline, an argument—can spark this scenario.
What to Do. Keep a sleep journal: note what happened during the day. Falling nightmares often fade when you regain a sense of control—make a weekly plan or do breathing exercises before bed.
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Being Chased
Someone’s after you. You run, but your legs feel like cotton. Voices, footsteps, shadows—getting closer.
Psychological Explanation. This is about avoidance. Not always physical—usually emotional. You’re running from a problem you don’t want to face: debt, workplace conflict, guilt. The pursuer embodies what you’ve “cornered.”
Observation (no specific author). Therapists working with PTSD clients often hear about chase dreams. Even without trauma, this nightmare can follow intense stress—like a public failure or harsh criticism.
Fun Psychology Fact. In 30% of cases, the pursuer has a familiar face. The brain “casts” someone from an unresolved conflict. If you recognize them, it’s a clue to have that conversation.
What to Do. Try “dream rewriting” (a form of Imagery Rehearsal Therapy): before bed, imagine stopping, turning around, and asking the pursuer what they want. Sounds odd, but it works—the brain starts seeing an alternate ending.
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Sleep Paralysis
You wake up but can’t move. Someone’s standing in the corner. You want to scream—no voice.
Psychological Explanation. This isn’t a classic nightmare but a physiological glitch: the brain “paralyzes” the body during REM sleep (a state called atonia) to stop you from acting out dreams. Sometimes consciousness wakes before the body does—cue paralysis. Fear adds hallucinations: shadows, figures, chest pressure.
Research. A 2011 review in Sleep Medicine Reviews found sleep paralysis affects about 8% of people, more often in students and those with irregular sleep. In cultures believing in “house spirits” or demons, hallucinations are often seen as supernatural.
Fun Psychology Fact. Highly empathetic people are more likely to “see” figures during paralysis—their brains are adept at filling in emotional imagery.
What to Do. Stick to a sleep schedule, avoid alcohol, and try not to sleep on your back. If it happens, focus on your breathing and try wiggling a toe or finger. It usually “unlocks” the body.
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Being Late (for a flight, exam, wedding)
You’re rushing, but everything goes wrong: the bus never comes, papers vanish, time speeds up.
Psychological Explanation. This is fear of failure and perfectionism. You worry you won’t meet expectations—yours or others’. It’s especially common in people who set impossibly high standards for themselves.
Observation. In support groups for procrastinators, this is one of the top recurring dreams. It shows up when you delay something important, and your subconscious “punishes” you for it.
Fun Psychology Fact. A 2016 University of California study found people with frequent lateness dreams had higher morning cortisol (stress hormone) levels, linking the dream anxiety to real-world stress.
What to Do. Break big tasks into micro-steps. Afraid of missing an exam? Start prepping two weeks early, not the night before. The brain calms when it sees tangible progress.
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Death of a Loved One
You watch your mom, friend, or child die. The pain is unbearable. You wake up and immediately call to check if they’re okay.
Psychological Explanation. This is not a premonition—it’s fear of loss. We rarely let ourselves think about loved ones dying during the day; it’s too painful. In sleep, that emotional guard drops, and the anxiety spills out.
Research. The journal Dreaming (2014) analyzed 300 death dreams: in 82% of cases, the dreamer had recently experienced conflict or distance with the “victim.” It’s not about death—it’s about fear of separation.
Fun Psychology Fact. After such nightmares, people often become more attentive: calling more, saying “I love you” unprompted. It’s a natural nudge from the brain to reconnect.
What to Do. Don’t ignore the feeling. Write a letter to the person in the dream (even if you don’t send it). Or just call. The nightmare often fades once you close the emotional gap.
Why Nightmares Aren’t the Enemy
They’re like dashboard warning lights: they show where things are overheating. Sleep psychologists say recurring nightmares are an invitation to talk to yourself. Don’t fear them. Ask: “What are you trying to tell me?”
One more thing: nightmares aren’t a diagnosis. They’re a normal part of brain function. But if they disrupt your sleep severely or trigger panic attacks, see a specialist. Cognitive-behavioral therapy (CBT) and imagery rehearsal therapy (IRT) can “reprogram” dream scripts in just a few sessions.
Which nightmare do you see most often? Maybe you have a personal “sixth” scenario we haven’t covered?